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Mr. Sir


CrossFit Texarkana – CrossFit

OK so Mr. Sir is not even a teacher but Holes is a good movie!!!

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8-20-15 (No Measure)

250m row

5 min running clock

8 single leg RDL (4 each leg)

8 split jerks

8 front squats

Snatch Deadlift Week 1 (15 min time CAP)

4 sets of 4 reps

4@ 80%

4 @ 85%

4@ 90%

4@ 95%

* working on strengthening the first pull of the snatch

**work off of snatch max or push press max

Clean and jerk complex 8-20-15 (Weight)

6 rounds every 90 seconds

1 power clean+1 push jerk+ 1 split jerk

Mr. Sir (Time)

For time:

12-9-6-3 155/105

Shoulder 2 OH

4-3-2-1 rope climbs

Endurance wk 1 day 2 (Time)

3x800m @ best 5k pace

*24 min 5k pace= 4 min 800 pace

3 min rest after each 800

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